Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
40 band pulls
20 scorpions
2 Rounds:
15 Russian kettlebell swings
10 pushups
10 PVC pass throughs
PVC Progression:
5 deadlifts
5 hang power cleans
5 front squats

Strength: (every 1:15)
Strength: 7x 1 power clean + 1 hang clean
Technique: 4 hang power cleans

MetCon:
Welded:
12 minute AMRAP
10 shoulder to overhead (135#/95#)
10 pull ups
10 bar facing burpees
scaled: 95#/65#

Welded Lean:
15 minute AMRAP
12 push ups
15/12 calorie machine
18 lunges

 

SPEEDFIT (Midtown 6AM)

Warm Up:
25 sit ups
20 air squats
15 push ups
10 V-Ups
500 meter row

MetCon:
4 Rounds
0.4 mile bike
10 power cleans (135#/95#)
10 toes to bar